063X – Makeup Day

Because squat day on Monday was suckage, I decided to make up some of that missed work.

  1. Smith Machine (Behind the Neck) Shoulder Press: 20×12, 50×12, 60×10, 70×8, 80×8, 90×8, 60x3x10. 
  2. DB Side Lateral Raise: 12x3x12.
  3. DB Rear Delt Fly: 25x5x10.
  4. Preacher Spider Curl: 45×9, 75×4, 55×10,8,7,8.
  5. DB Curls: 25×10,13,10,8.

So why the Smith Machine? Because I’ve given up on ego lifting barbell overhead pressing — at least for now. Barbell pressing overhead has always hurt and caused strain and injury my elbows, biceps, and forearms. I just can’t do it. 

And at the risk of losing my powerlifter and functional fitness training cred, the Smith allows me to keep a neutral elbow and wrist position and use a false grip while progressively loading.

Deadlifts tomorrow. 


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